Posted by Janell
After last week’s post, I don’t want it to seem like I think supplements are a waste of time and money. There are some legitimate supplements out there, it’s just important to understand what you are buying. Here are 3 supplements that have evidence backing their claims for performance enhancement:
1. Creatine: Increase Power and Build Muscle – Creatine is a molecule found in the body and involved in the muscular energy system. This supplement has been studied up and down and there is strong evidence showing that taking a small dose of creatine every day will improve your power output and help with muscle growth. If you start taking this supplement, be aware that many people will gain water weight, otherwise there are almost no side effects noted.
2. Beta – Alanine: Muscular Endurance – This supplement is a modified version of the amino acid called alanine (protein is made up of amino acids). This supplement is known for increasing muscular endurance. It works best for high intensity work within the 1-3 minute range and helps delay muscle fatigue so you can push out a couple more reps. It also may help increase long term running endurance as well. After taking this supplement you may feel a tingling sensation in your body which is called parasthesia. This is a harmless side effect, but will help you figure out what the right amount is for you (the higher the dose, the more tingle). Beta-alanine is often already found in pre-work out drinks, so if you plan on adding this to your routine, check to make sure you’re not already taking it.
3. Fish Oil: Anti-inflammatory – Fish oil has been studied hundreds of times and is a mainstream supplement. In regards to performance in the gym, fish oil is important by helping reduce inflammation in your body. This ensures your body is recovering and may actually help reduce soreness. The important thing to look for when purchasing a Fish Oil supplement is to look for the Omega 3 to Omega 6 ratios. You want to look for the product that is higher in Omega 3 (or exclusively Omega 3) since Omega 3 is the anti-inflammatory component. Keep this product in the refrigerator to keep it from spoiling, and eat it with food. Fish oil also has a lot of other great wellness benefits, so consider adding this to your regimen no matter what your goals!
It is important to consult with your doctor to ensure taking any of these are safe for you, especially when you are on other medication or have health conditions. Always follow the directions and make sure to buy products from a reputable source!